ARMS/ABS

ARMS/ABS 1. Superset: - Bodyweight Skullcrusher (on bench or bar) 3 x Failure - Underhand Chin-ups 3 x Failure 2. Superset: - Reverse Grip BB or DB Press 4 x 12/10/8/8 - Diamond or Close Grip Push ups 4 x 12-15 3. Superset: - DB Wide Curl 4 x 10 - Alternating DB Inward Curl 4 x 10 NOTE: Wide Curl, keep elbows attached to your sides, curl with arms wide. DB Inward Curl, DB pointed upward and bring forearm inward. 4. Superset: - EZ Bar or BB Curl (back against wall) 4 x 10/8/6/6 - Ez-Bar or Barbell Lying Skull crusher 4 x Failure NOTE: Back will be flat against the wall, which will help you not cheat. Ab Circuit: 3 ROUNDS: 30sec each (or 15 reps each) - Ab Rollout - Hanging Knees to Elbows - Reverse Crunches